Heart diseases is the top killer of Americans, we cannot 100% prevent these diseases from happening but there are some ways to reduce the rate. And one way is to eat healthy foods, which rich in fiber, healthy fats, and nutrients. If you keep eating healthy foods and doing exercises regularly, you will have a good chance to prevent heart diseases. Here are some foods we recommend, which are good for your heart.
Fish like sardines, mackerel, and salmon have enough amounts of omega-3 fatty acids within their bodies. Research reports found that the acids mentioned can reduce the risk of arrhythmia (irregular heart beat) and atherosclerosis and decrease triglycerides. So do remember to eat fish like salmon 1 or 2 times every week.
We got a wide range to select when it comes to nuts. Things like almonds, walnuts, pistachios, peanuts and macadamia nuts which contain VE also healthy fibers are all good for your heart health (lower bad cholesterol), and some of them like walnuts, just like fish mentioned above, have a high amount of omega-3 fatty acids. If you are not a fish eater, then walnuts may be an alternative choice.
This is where you find lots of soluble fiber, which for lowering cholesterol. One of the dieticians at Montefiore Medical Center once said that:” It acts as a sponge in the digestive tract and soaks up the cholesterol so it is eliminated from the body and not absorbed into the bloodstream.” However, be careful with instant oatmeal, sugar is not what we want anyway. So old-type and quick cooking oats may be better choices. And whole-grain bread is also good for your heart, only if it contains entire grains.
Berries like strawberries esp. blue berries are definitely a super food for hearts. A scientific research shows that people (from 25 to 42) who eat 3 servings of blueberries and strawberries per week, compared with that who don’t, have a 32 percent lower risk of heart attack. Plants which in red and blue colors have the compounds, known as anthocyanins, flavonoids (which are antioxidants) that may decrease blood pressure and dilate blood vessels.
It is said that daily chocolate consuming may be good for keeping your heart healthy. You should be aware that ONLY dark chocolate works in this condition, since it contains contains flavonoids called polyphenols, which may help blood pressure, clotting, and inflammation; which can reduce nonfatal heart attacks and stroke. Some milk chocolate and candy bars will not be recommended since they may not have 60 to 70 percent cocoa in them.
Things like tofu, soy milk, and other soy related foods contain high levels of polyunsaturated fats, fiber, vitamins, and minerals which are all good for your heart. They are all great for adding protein to your diet without unhealthy fats and cholesterol.
Tomato is a good source of the antioxidant lycopene, a carotenoid that may help get rid of “bad” cholesterol, keep blood vessels open, and lower the rate of heart attack risks. It is low in sugar as well as calories, you won’t get fat for eating it. Moreover, it has a large amount heart-healthy potassiums just like potato has.